Tight hip flexors are the most common complaint among hockey players. The standard response is to spend five minutes stretching or foam rolling before practice. However, if stretching alone worked, players would not have to stretch the exact same tight muscles every single day. To permanently fix tight hip flexors and unlock an unrestricted skating stride, players must move beyond passive stretching. A complete protocol requires a four-step approach: Roll, Stretch, Mobilize, and Strengthen.
Why This Matters for Hockey
The hip flexors are responsible for driving the knee forward during the recovery phase of the skating stride. When these muscles are tight, they restrict the player's ability to fully extend their leg backward during the push-off phase. This restriction shortens the stride, limits power output, and forces the lower back to compensate, leading to pain and inefficiency. By alleviating this tightness through a comprehensive protocol, players can achieve a longer, unrestricted stride, allowing them to be significantly faster and more explosive on the ice.
The 4-Step Hip Flexor Protocol
For the best results, these exercises must be performed sequentially.
Step 1: Tissue Preparation (Foam Rolling)
•Execution: Lie face down with a foam roller positioned at the front of the hip. Roll the area, spending time high up in the hip and then moving down into the quadriceps.
•Coaching Point: Do not just roll the upper hip flexor. Make sure to roll down into the middle quad muscle (rectus femoris), as it also acts as a hip flexor and contributes heavily to tightness.
Step 2: Static Stretch
•Execution: Get into a kneeling lunge position and elevate your back foot on a bench. Hold the stretch for 30 to 60 seconds.
•Coaching Point: You must "tuck" your hips (posterior pelvic tilt) to achieve a deep stretch that travels from the hip down into the quad. If your lower back is arched, you are missing the stretch.
Step 3: Mobilization
•Execution: Maintain the same setup as the static stretch. Slowly rock forward into the hip stretch and then pull back out.
•Coaching Point: Keep your hips tucked as you drive forward. Change the angle of your front foot (pointing it out to the side or inside) to target muscle fibers from different angles. Do not go into lower back extension as you rock forward.
Step 4: Strengthen (Three Progressions)
Stretching provides temporary length; strengthening the muscle in that new range of motion makes the length permanent.
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Exercise
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Execution
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Key Coaching Point
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Isometric Hold
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On all fours, rest the targeted hip flat on a bench. Hold the body in position against gravity for 30 seconds.
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Keep the back completely flat; do not dip through the midsection.
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Banded Hip Flexion
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Sit tall on a bench with a mini band around the feet. Pull one knee up, pause, and lower.
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Maintain a tall torso. Do not crunch forward as you lift the leg.
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Full Range Strength
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Sit on a bench, hook the toe under a heavy dumbbell. Lean the torso back to full hip extension, then use the hip flexor to pull the torso back up.
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Focus all mental intent on using the hip to initiate and complete the pull.
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Final Thoughts
Tight hips are not a life sentence for hockey players. By replacing passive stretching with a structured protocol that prioritizes strength through a full range of motion, players can permanently eliminate tightness and unlock their true skating potential.
About the Author
Travis Martell is the founder and head coach of Martell Elite Fitness, specializing in off-ice development for hockey players.
🌐 Website: MartellEliteFitness.com
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